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Michael C Hall Workout And Diet: Being Dexter Morgan

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

6 days

Time

122 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

The Michael C Hall workout and diet gets him in shape to play Dexter on Showtime. This American TV drama stars Michael C Hall, who plays as Dexter Morgan. He is a crime scene investigator/blood splatt

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Exercise Ball, Machine, Other, Treadmill, Weight Plate

Average Exertion

40%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

122 minutes

Genders

Female, Male

Days per week

6 days

Goals

Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

The Michael C Hall workout and diet gets him in shape to play Dexter on Showtime. This American TV drama stars Michael C Hall, who plays as Dexter Morgan. He is a crime scene investigator/blood splatt

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Exercise Ball, Machine, Other, Treadmill, Weight Plate

Avg Exertion

40%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1


Chest and Shoulders

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The Monday routine starts with cardio. Michael C Hall, who plays Dexter Morgan, trains with Gregory Joujon-Roche. Greg suggests using a heart monitor to make sure you’re at the correct heart rate levels. Here’s the Michael C Hall treadmill/abs routine:

ExerciseSetsRepsRestNotes
1. Jogging-Treadmill
Jogging-Treadmill
1 set20 min60s
Incline: 2
2A. Tuck Crunch
Tuck Crunch
1 set20 reps60s
2B. Side Bridge Hip Abduction1 set20 reps60s
2C. Superman from Floor1 set20 reps60s
3. Jogging-Treadmill
Jogging-Treadmill
1 set2 min60s
@ 85% Heart Rate (160BPM)
4A. Tuck Crunch
Tuck Crunch
4 sets20 reps60s
4B. Side Bridge Hip Abduction4 sets20 reps60s
4C. Superman from Floor4 sets20 reps60s
5. Dive Bomber Push-Up
Dive Bomber Push-Up
3 sets8 - 12 reps60s
6. Dumbbell Bench Press
Dumbbell Bench Press
3 sets8 - 12 reps60s
7. Cable Chest Flye
Cable Chest Flye
3 sets8 - 12 reps60s
8. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets8 - 12 reps60s
9. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets8 - 12 reps60s
10. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
3 sets8 - 12 reps60s
11. Rear Delt Raise3 sets8 - 12 reps60s
12. Push-up1 setAMAP reps60s
  • 1 hour yoga / stretching
  • 1-2 hours weightlifting: Legs Focus
  • 1 hour martial arts

Here’s the Wednesday Abs Focus weightlifting routine. It starts with the Treadmill Cardio/Abs Routine.

ExerciseSetsRepsRestNotes
1. Jogging-Treadmill
Jogging-Treadmill
1 set20 min60s
Incline: 2
2A. Tuck Crunch
Tuck Crunch
1 set20 reps60s
2B. Side Bridge Hip Abduction1 set20 reps60s
2C. Superman from Floor1 set20 reps60s
3. Jogging-Treadmill
Jogging-Treadmill
1 set2 min60s
@ 85% Heart Rate (160BPM)
4A. Tuck Crunch
Tuck Crunch
4 sets20 reps60s
4B. Side Bridge Hip Abduction4 sets20 reps60s
4C. Superman from Floor4 sets20 reps60s
5. Running, Treadmill
Running, Treadmill
1 set2 min60s
@ 85% heart rate (160 BPM)
6. Reverse Crunch5 sets10 - 15 reps60s
7. V-up5 sets10 - 15 reps60s
8. Plank to Extension5 sets10 - 15 reps60s
9. General Side Plank
General Side Plank
1 setAMAP reps60s
10. V-up5 sets10 - 15 reps60s
11. Bicycle Crunch5 sets10 - 15 reps60s
12. Leg Curl (on stability ball)5 sets10 - 15 reps60s
13. Weighted Decline Situp5 sets10 - 15 reps60s
14. Crunch - Hands Overhead
Crunch - Hands Overhead
5 sets10 - 15 reps60s
  • 1 hour yoga / stretching
  • 1-2 hours weightlifting: Arms Focus
  • 1 hour martial arts


Chest and Shoulders

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Here’s the Dexter Treadmill/Abs Friday Routine

ExerciseSetsRepsRestNotes
1. Jogging-Treadmill
Jogging-Treadmill
1 set20 min60s
Incline: 2
2A. Tuck Crunch
Tuck Crunch
1 set20 reps60s
2B. Side Bridge Hip Abduction1 set20 reps60s
2C. Superman from Floor1 set20 reps60s
3. Jogging-Treadmill
Jogging-Treadmill
1 set2 min60s
@ 85% Heart Rate (160BPM)
4A. Tuck Crunch
Tuck Crunch
4 sets20 reps60s
4B. Side Bridge Hip Abduction4 sets20 reps60s
4C. Superman from Floor4 sets20 reps60s
5. Dive Bomber Push-Up
Dive Bomber Push-Up
3 sets8 - 12 reps60s
6. Dumbbell Bench Press
Dumbbell Bench Press
3 sets8 - 12 reps60s
7. Cable Chest Flye
Cable Chest Flye
3 sets8 - 12 reps60s
8. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets8 - 12 reps60s
9. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets8 - 12 reps60s
10. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
3 sets8 - 12 reps60s
11. Rear Delt Raise3 sets8 - 12 reps60s
12. Push-up1 setAMAP reps60s
  • 1 hour yoga / stretching
  • 1-2 hours weightlifting: Legs Focus
  • 1 hour martial arts

Date Created: 12/29/19, 5:13 AM


Last Updated: 9/12/20, 9:37 PM

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